Monday, 23/12/19

Monday, 23/12/19

**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B.


Class schedule:

– 5am, 6am CrossFit
– 7am Open Gym
– 9.30am CrossFit

– 5pm CrossFit
– 6pm Open Gym

 

A)
12 Days of CFK Christmas (2018 and 2019 edition)

 

– perform the rep scheme as per the song
– compare to 24/12/18
 

 

1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg)

2 Front Squats (40/25kg)

3 Shoulder-to-Overhead (40/25kg)

4 Hang Power Cleans (40/25kg)

5 Deadlifts (40/25kg)

6 Pushups

7 Pull-Ups

8 Wall Balls (9/6kg)

9 Toes-to-Bar

10 KB Lunges (24/16kg)

11 KB Swings (24/16kg)

12 BOTP or Bar M-U or 120m Farmer Carry (24/16kg)

 

or

 

B)
Superset:
12-11-10-9-8-7-6-5-4-3-2-1
Back Squats
Dumbbell Strict Presses

 

2 Comments

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.